WOD

30
Nov

WOD

CrossFit Fulshear – CrossFit

– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench press for all sets.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

Warm-up

PVC Game x 6 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans Then,

Review Strength Work + S2OH + T2B

Weightlifting

1a) Ring Rows: 4 x 10-12. Rest 30s.

– Pause for a 1 count at the top

1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s. – all sets of with one challenging weight.

2) Metcon Prep: Warm-up S20H/T2B

Metcon

“Jones Bones” AMRAP 12:

10 T2B

10 S20H (135, 95) 200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

Barbell Curl 21s: 3 x 7 each. Rest 60s. – 1/4 ROM + 1/2 ROM + Full ROM